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      Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There

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      Sure, cardio, HIIT classes and extra-sweaty cycling sessions are pretty much known for helping you scorch calories and drop kilos…but honestly, can a girl ever just slow TF down? Does walking for weight loss actually work?

      We know that walking can drastically slash your stress levels, says Hannah Davis, personal trainer — and having less stress in your life absolutely makes it easier for you to successfully drop kilos. But what about walking for weight loss?

      Is walking good for weight loss?

      Yup—turns out, walking can definitely help you with your weight-loss goals. “It is important to have a mix of high-intensity and low-intensity workouts—like walking—for optimal and sustainable weight loss,” says Lindsey Corak, personal trainer. Plus, per one study, women who walked lost about 10% of their body fat after six months of consistent effort. According to another study, those who walked more appear to be thinner than those who do not. The study also concluded that more walking means more weight loss over a period of time.

      What are the benefits of walking?

      Since walking is a physical activity, any amount of it helps to bring down the burden of chronic disease, per one study. Plus, studies show that the more you walk, the lower the incidence of disease.

      Walking means you’re more likely to try some other physical activity, according to the same study.

      If you pick a scenic area, consider your mental health improved, according to one review.

      Since obesity can be genetic, Harvard scientists found that walking significantly reduces the impact of those weight-related genes.

      Walking protects your joints and can ease joint pain. It can even prevent joint pain from arising in the first place, if you walk around 8 to 11km a week. Easy.

      That said, there are some guidelines that will make walking for weight loss a hell of a lot more effective:

      1. Aim for at least 15,000 steps a day

      No matter your current step count, increasing it is totally possible. Davis recommends racking up 15,000 steps per day, seven days a week, to lose weight.

      “Don’t worry about slowly increasing your step count. Just go for it,” she says. While you shouldn’t kick up your intense workouts overnight, you can double up your step count quickly and it won’t stress your body and make you more prone to injury, she says.

      Another thing to keep in mind: consistency is key. You’re not going to get much benefit out of upping your step count one day and then letting it fall the next—instead, make it a constant routine (it’ll only get easier the more you do it, too).

      2. Track those steps with an app

      FYI: Your phone has a built-in step counter (just remember to keep it with you). But if you do want an app to help you track, try Under Armour’s Map My Walk (free; available on iTunes and Google Play). This walking app provides feedback and stats (like average pace) for every kilometre you log. Even better? Get a smartwatch for in-depth analysis of your walks, like heart rate values and oxygen uptake. These are both good indicators of how you’re faring in your weight loss journey.

      3. Try to go on three 20-minute walks each day

      How much do you have to walk a day to lose weight? Well, at least three 20-minute-long walks should help you reach your step goal so you can start shedding kilos, says Davis. In fact, research from George Washington University found that people who walked for 15 minutes after each meal had better blood-sugar control (which can crush cravings for more food after you just ate) than those who walked for 45 minutes at any point in the day. That means a lunchtime walk can prevent your normal 3 p.m. slump and the sugar cravings that go with it, she says.

      4. Opt for a 45-minute faster stroll three times a week

      Walking at an easy pace doesn’t necessarily get your heart rate up—which is essential for fat burning, says Corak. Prime fat-burning takes place when your heart rate is at 60 to 70 percent of your max heart rate. (Nail down your max heart rate by subtracting your age from 220—so a 30-year-old woman would have a max heart rate of 190 beats per minute.)

      If you don’t have a heart-rate monitor, think of your effort level on a scale of one to 10, with 10 being all-out like a sprint. You should aim for that six or seven and spend about 45 minutes at this intensity to burn fat, Corak says.

      5. Walk uphill a few times a week

      Upping the incline on the treadmill, walking uphill, or climbing a staircase will help you build more muscle, which increases your metabolic rate, says Davis. That will help you burn more calories even when you’re in your desk chair. Davis suggests adding incline intervals to your walks three days per week and steadily increase from there.

      Klein agrees that hills are the perfect way to turn up the intensity on your walk. “As the terrain goes up and down, you naturally adjust the intensity, and the body naturally emphasizes different muscle groups,” she says. It’s also an easy way to keep your body guessing, so you’ll step right over a weight-loss plateau.

      6. Add power-walking intervals to your routine

      To start increasing your calorie burn, add in some intervals, Klein says—and start short at first. After a 10-minute warmup, push your body to walk at an uncomfortable (but still sustainable) pace for 15 to 20 seconds at the start of every minute. Do that for 10 minutes, and then finish off with a 10-minute cooldown.

      Once you’re comfortable with those short intervals, pick up the pace for one-minute intervals to get your heart rate up and burn more calories, says Davis. After you start incorporating one-minute intervals into your regular walking routine, you can increase the pace and duration from there.

      Another tip: While walking faster, focus on swinging your arms, says Davis. The extra arm movement will help you burn more calories and build strength in your shoulders and core.

      7. Add in bodyweight exercises when you can

      Walking to lose weight shouldn’t be all about walking, says Davis. “Stop every block and do 15 to 20 squats, perform incline pushups or triceps dips on a park bench, and do walking lunges down the sidewalk.” All of these exercises increase your heart rate, help you build muscle, and keep your walking workouts from going stale, she says.

      You can also start or end your workout with strength exercises, especially bodyweight moves. Klein recommends moves like planks, wall sits, or calf raises in addition to squats and pushups.

      8. Keep an eye on your calorie count

      While your exact nutritional needs depend on a lot of factors outside of your steps per day, most women who are walking to lose weight follow a 1,200- to 1,600-calorie diet that’s rich in protein, says Davis.

      “If the main focus of your workout routine is low-intensity walking, your nutrition will have to be on-point for you to lose weight,” she says. “Even though you’re increasing your activity levels, you’ll have to decrease your calorie intake,” she says—that’s because you’re probably still not burning enough calories to add tons more to your diet.

      If you’ve been walking consistently and still aren’t seeing the scale budge (or are seeing it go up), take the time to write down what you eat for a week to see if there are any ways to cut back.

      9. Always take the longer route

      Yep, you’ve heard this one before. But all structured walking workouts aside, integrating more steps into your daily tasks (like parking farther from the door, taking the stairs, etc.) can help you hit your daily step goals and lose more weight, she says. “Over time, the little bursts of movement here and there really do make a difference,” says Davis.

      This article was originally published on www.womenshealthmag.com More

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      The Boiled Egg Diet: What The Weight Loss Plan Involves (Besides Eggs)

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      Search “boiled egg diet” and you might be shocked to learn that, yes, there is a weight-loss trend that circles around eating hard-boiled eggs. Naturally, you probably have *a lot* of questions, so we’ll clear it up for ya.

      To start, the boiled egg diet, which is based on a 2018 book by Arielle Chandler, doesn’t involve eating only eggs (whew!). In the book, the author claims eating at least two or three hard-boiled eggs per day can help you lose up to 11kg in two weeks, says Allie Echeverria, a registered dietitian and founder of Eaton Broshar Nutrition.

      But are boiled eggs really the food to unlock weight-loss success? Spoiler: Probably not. There’s a lot to unpack here, so we chatted with registered dietitians about the boiled egg diet, the potential risks and if it actually helps you lose weight.

      What is the boiled egg diet?

      Yes, there are boiled eggs involved. “Although there are some varieties of this plan, it typically involves eating two eggs with fruit at breakfast and eggs or another lean protein at lunch and dinner, along with only non-starchy vegetables,” explains New York City-based dietitian Erin Palinski-Wade.

      Meet The Experts:

      Allie Echeverria is a registered dietitian and founder of Eaton Broshar Nutrition.

      Erin Palinski-Wade is a registered dietitian nutritionist.

      Keri Gans is a registered dietitian nutritionist.

      Though it may sound relatively healthy, the boiled egg diet is a fad diet. “This is a version of a low-calorie, low-carb diet that will promote weight loss but will not be sustainable long-term and does not provide your body with balanced nutrition,” she says. You may lose weight temporarily, but the results won’t necessarily last.

      How do you follow the boiled egg diet plan?

      “There are different versions of the diet, but the most common consists of three meals per day and no snacks or desserts,” says Keri Gans, a registered dietitian nutritionist.

      Throughout the day you need to make sure you’re eating three eggs, or two eggs at the very minimum. You’re also free to consume lean proteins, non-starchy veggies, specific fruits and a little bit of fat, Gans notes. Some samples of “allowed” foods, according to Gans, are the following:

      Lean Proteins

      Skinless chicken

      Skinless turkey

      Skinless duck

      Fish

      Pork tenderloin

      Pork sirloin

      Non-Starchy Vegetables

      Kale

      Zucchini

      Spinach

      Bell peppers

      Asparagus

      Celery

      Carrots

      Broccoli

      Onions

      Limited Fruits

      Watermelon

      Berries

      Grapefruit

      Lemons

      Limes

      Small Amounts Of Fat

      Coconut oil

      Butter

      Mayonnaise

      What foods must you avoid on the boiled egg diet?

      There’s also a list of foods that you are not supposed to eat while following this plan. The following foods are considered off-limits, according to Palinski-Wade and Gans:

      Grains such as bread, pasta, quinoa, couscous and barley

      Dairy products such as milk, cheese, yoghurt and cream

      Processed foods such as chips, pretzels, cookies and bacon

      Potatoes

      Corn

      Peas

      Legumes such as lentils, chickpeas, soybeans and beans

      Bananas

      Pineapple

      Mango

      Dried fruit

      Sweetened beverages such as soda, juice, sweet tea and sports drinks

      So, if you’re aiming for a balanced diet that includes grains, dairy, various fruits and fats (which is totally understandable), it’s important for you to note these limitations before diving into a hard-boiled egg-focused plan.

      Is the boiled egg diet healthy?

      Not quite. “The recommended foods on the diet do have health benefits, but because there are also so many other foods to avoid, the diet is considered highly restrictive,” Gans explains.

      You should also know there are long-term concerns. “This is a restrictive, unbalanced way to eat that could result in nutritional deficiencies long-term and is not sustainable,” Palinski-Wade reiterates.

      Instead, Echeverria recommends opting for a balanced diet and eating protein, fibre and fat at every meal to keep you full and satisfied. From there, you can work with a physician or registered dietitian to tailor your unique eating plan based on your specific needs, she explains.

      If weight loss is your goal, it’s always best to chat with a healthcare provider before trying any type of restrictive meal plan, including the boiled egg diet.

      Will the hard-boiled egg diet help you lose weight?

      Yes, you’ll probably lose weight on this diet, Palinski-Wade explains, since it’s low in calories and carbs. “The initial weight loss will include water losses, resulting in ‘exciting’ results, but not much actual loss of body fat.”

      To break this down further, each gram of carbohydrate stored in the body as glycogen stores two to three grams of water, says Echeverria. “When we reduce the amount of carbohydrates we are eating, we release water as urine and this results in losing water weight, but not losing body fat,” she says. In other words, even if you *could* lose 11kg in a short time frame, a lot of that weight loss could probably be attributed to losing water weight and you will most likely gain that back as soon as you reintroduce carbohydrates to your diet, Echeverria explains.

      Over time, the calorie deficit may lead to losses in body fat, but the chances of maintaining these results are low based on how restrictive it is, adds Palinski-Wade.

      What are the potential dangers of this diet?

      It’s true that eggs are a versatile, nutrient-rich food, packed with vitamins and minerals and “are a great addition to any eating plan,” Gans says. “But one should never simply focus on one food or nutrient in order to lose weight.” So if you’re going to try out the boiled egg diet, be sure to diversify your protein sources and eat a variety of foods so that you’re not getting all your nutrients from the same meals each day.

      Plus, because this diet is extremely low in calories, consistently under-eating can slow down your metabolism, says Echeverria. A calorie deficit may be beneficial for weight loss, but when you drastically lower your calorie intake, your body essentially senses that food is scarce and lowers the rate it burns calories, according to Rush University Medical Center.

      Another reason why results are hard to maintain? “Because the diet is highly restrictive, you’re not actually learning anything about how to eat a healthy, well-balanced diet for long-term success, but rather how to deprive yourself of eating foods you may enjoy,” Gans says. If you have a history of disordered eating or feel that you might be susceptible to an eating disorder, reconsider the boiled egg diet, Palinski-Wade says.

      Most likely, you’ll end up regaining weight you lose and possibly more, since you may wind up overeating following such a restrictive plan, Palinski-Wade says. Proceed with caution and always talk to a doctor or registered dietitian to discuss the best plan for you.

      This article first appeared on womenshealthmag.com. More

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      Can You Gain Weight In One Day? 11 Reasons Why The Scale Says You Gained Weight Overnight

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      One day, you’re totally on track and making progress toward your weight-loss goal. The next, you step on the scale and you’re up two kilos. Naturally, you wonder: Can you gain weight in one day?

      No judgment—this is a confusing experience that happens to many people when they’re trying to lose weight. Below, the answers to all your questions about overnight weight gain. And rest assured, “your weight will fluctuate on a daily basis, but it doesn’t mean that your weight-loss strategy is failing,” says dietician Georgie Fear, author of Lean Habits for Lifelong Weight Loss.

      Can you gain weight in one day?

      To answer, let’s do some math: Gaining a single half-kilogram of fat requires consuming about 3,500 calories more than you burn off. So to gain, say, two kilos in a day, you’d have to eat nearly 18,000 calories more than you burned in just 24 hours. (Yeah, not happening.)

      On the other hand, gaining two kilos of water weight in a day is easy, Fear says. If you did one of a number of different things (see the list below!) the day or night before, “it’s not unusual to notice an increase in your weight of a few grams or kilos,” says registered dietitian Jessica Cording, author of The Little Book of Game-Changers. Again, Cording chalks most of this up to water weight. But, she says, “if you notice your weight continuing to trend upwards over time, this could indicate actual weight gain.”

      Meet the experts: Registered dietician Georgie Fear is the author of Lean Habits for Lifelong Weight Loss.

      Jessica Cording registered dietitian and the author of The Little Book of Game-Changers.

      Dr Julie Ellner is a weight-loss specialist.

      Dr Melody Covington is a weight-loss doctor

      Registered dietician Sonya Angelone is a spokeswoman for the Academy of Nutrition and Dietetics.

      How much can your weight fluctuate in one night?

      FWIW: There’s nothing that happens in your body overnight that magically makes you gain weight, says Sonya Angelone, spokeswoman for the Academy of Nutrition and Dietetics. “Your metabolism doesn’t stop, so you gain or lose ‘weight’ any time,” she says. And if you happen to eat more than usual on any given day, your body won’t suddenly make you gain weight overnight. “With a higher calorie day or two, metabolism increases to compensate, so fat won’t be immediately made and stored,” Angelone explains. “The opposite is true as well. If you under eat for a couple days, your metabolism will slow to compensate before losing weight.”So there’s really no hard-and-fast number, Angelone says. (Sorry!). The key thing is if your weight goes up seemingly overnight and sticks around for days, check your scale or call your doctor. But experts assure that a lot of overnight weight gain can be explained pretty easily.

      11 Reasons It Seems Like You Gained Weight In One Day

      You Hit The Gym Hard

      “After a heavy workout, especially if you perform big, compound movements that recruit a lot of large muscles, you can easily weigh a few extra kilos for several days,” Fear says.

      Those microscopic tears that occur in your muscle cells after every workout heal through a process of natural inflammation. That involves some pooling of fluids around the muscle cells, which can make you puff up, she says. This does not mean you should skip those calorie-torching strength moves. Just let your muscles recover and forget about the scale.

      You Tend To Drink A Lot of Alcohol In The Evening

      “Alcohol is dehydrating, which can lead to water retention that looks like weight gain on the scale,” Cording says. Try curbing your drinking for a few weeks and see how it impacts your weight loss and morning weight.

      You Consumed A Lot Of Salt

      “Excess sodium intake leads to immediate water weight gain,” says Dr Julie Ellner, weight-loss specialist. She says that can lead to swollen ankles and a belly bulge from swelling in your intestines. Apart from the water retention, munching on salty snacks can cause constipation, too.

      You’ve Started A High-Protein, Low-Carb Diet

      Fibre is critical to keeping your digestive system working its best. So when you miss out on fibre from whole grains, fruit and starchy vegetables, you’re bound to get backed up, says Dr. Ellner.

      “If you don’t go for several days, that internal traffic jam can translate to a couple pounds of retained matter,” adds Fear.

      While Dr Ellner recommends that anyone on a high-protein, low-carb diet take a fibre supplement to keep things moving, an even better option is to only reduce refined carbohydrates, like pasta and keep whole grains, veggies and fruit as part of your diet.

      You’re Dehydrated

      A lack of H2O throws your kidneys into “let’s conserve fluids” mode, says Fear. That leads to an increase in water weight once you start sipping, she adds. But don’t worry, after a few days of hydrating properly your kidneys will get back to normal, along with your weight.

      You Have A Food Intolerance

      An intolerance to foods like dairy, fructose, eggs, shellfish, gluten, artificial sweeteners, soy and many others can cause bloating and water retention, especially in your gut, says Dr Ellner. If you notice that you feel heavier or actually weigh more after eating certain foods, talk to your doctor or a registered dietitian before eliminating them.

      You’re About To Get Your Period

      You can thank your hormones for pre-period pounds, says Dr Ellner. (Though there are other reasons for period weight gain, too.) Everyone is different, but: “Some of my clients tell me they’re the heaviest on the first day of their period,” Dr Ellner says. The good news is that period-related water retention is short-lived, according to Fear.

      You Upped Your Carb Intake

      When you cut back on your carb intake, your body’s glycogen stores—its prime energy source for high-intensity exercise— become depleted. But as soon as you dive into some spaghetti, your body starts storing glycogen in your muscles and liver, along with H2O. The sudden influx of those two nutrients after a long stretch of being carb-free could leave you bloated, Fear says. The best solution: Include a moderate amount of whole-grain carbs in your diet daily to prevent the cycle of weight coming on and off.

      You Started New Medication

      Some medications can cause your body to retain water, according to Dr Melody Covington, a weight-loss doctor at Abundant Health and Vitality. Dr. Covington also says that certain medications can increase your appetite or reduce your metabolism and increase fat storage and she notes that weight gain is even more likely on medication that limits your ability to exercise or stay active.

      If a medication seems to be causing weight gain, Dr Covington recommends talking to your doctor and asking about alternatives or the possibility of reducing your dose. You can also work on making lifestyle changes that will promote weight loss, a healthy diet, or time for exercise.

      If your doctor thinks it’s appropriate, in some cases they may refer you to a bariatrician who specializes in the treatment and prevention of obesity-related diseases.

      You’re On A Diet That’s Too Restrictive

      If you drop too much weight or fat too fast or in a way that your body registers that something is wrong, it will try to store the fat that’s available more aggressively.

      “This is a survival response ingrained in our physiology. The brain does not understand ‘dieting’ but it understands fat loss very well and often if we diet incorrectly the brain interprets this as something unhealthy happening,” says Dr Covington. Storing fat is the body’s attempt to keep us safe, she adds.

      To avoid this, she recommends enlisting an expert that will help you create a healthy diet or assist you with your weight-loss goals, whether it’s a fitness trainer, dietitian, weight-loss doctor, or accountability partner. One easy place to start in terms of accountability is using a food-tracking app, adds Dr Covington.

      You’re Pregnant

      If you’re experiencing rapid weight gain especially while on a diet, you could be expecting, says Dr. Covington. “When I see rapid gain in someone with a solid weight management plan, we need to do a pregnancy test. There have been many surprises.” Take a pregnancy test just to be sure!

      This article was originally published on www.womenshealthmag.com More

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      Coffee And Lemon For Weight Loss? What To Know About The #LemonCoffee TikTok Trend

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      When you hear about a weight loss trick that promises to help you shed kilos with little effort on your end, it’s understandable to have a healthy dose of scepticism. Case in point: the whole coffee and lemon weight loss hack.

      TikTok is blowing up with #LemonCoffee posts that feature people swearing that having lemon juice in black coffee can help you lose weight. (What they don’t claim is that it tastes good!)

      The process of making this is simple: You just squeeze lemon juice into a cup of black coffee daily and drink it to (allegedly) help you lose weight.

      Lemon coffee devotees don’t just claim the drink is a weight-loss aid, though—some also swear it will help with mood regulation and headaches, among other things. Still, weight loss is the focus angle here.

      Meet The Experts:

       Sonya Angelone, registered dietician, is a former spokeswoman for the Academy of Nutrition and Dietetics.

      Dr Mir Ali is a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.

      It’s important to note that weight is a personal thing and no one should make you feel like you need to lose some, whether it’s by drinking lemon coffee or some other method. But if the #LemonCoffee trick piqued your interest, we’re here to help.

      Does coffee alone help with weight loss?

      There is some data that suggests coffee may help with weight loss, but there are a ton of caveats. “It depends on the type of coffee you drink,” says registered dietician Sonya Angelone, a former spokeswoman for the Academy of Nutrition and Dietetics. While regular brewed coffee has about five calories a cup, extras like half and half, sugar and flavourings can jack up that calorie count quickly, she points out.

      “Some research has suggested that caffeinated coffee can slightly increase metabolic rate and help with weight loss,” Angelone says. “Other studies have shown that coffee—regular and decaf—can suppress hunger by increasing the feeling of fullness and leading to eating fewer calories at a meal.”

      But some of those perks require you drinking a lot of coffee—and that’s not necessarily a great idea (think: jitters). The FDA recommends having no more than 400 milligrams of caffeine a day, which is equivalent to four to five cups of coffee.

      On a more indirect level, though, the caffeine in coffee can also help you feel less tired, increasing the odds you’ll be more active and burn more calories, Angelone notes. There’s also this to consider: “Coffee has been shown to slightly increase fat burning during exercise when coffee is part of a pre-exercise routine,” says Angelone. That particular study was only on 15 men, however.

      All in all, coffee in and of itself is not a magic weight loss tool—it just may help give you a teensy boost when paired with other key weight loss efforts, such as making changes to your nutrition and strength training.

      Does lemon alone help with weight loss?

      Lemon water has become a buzzy drink in its own right, but there’s nothing about lemon itself that will help you to lose weight, Angelone says.

      “The best part of adding lemon to water is that it encourages drinking more fluids, which can help you feel fuller and eat less,” she says. And research has linked staying hydrated with weight loss. Worth noting: The same benefits aren’t true for lemonade, which has sugar and added calories, per Angelone.

      Benefits Of Lemon And Coffee For Weight Loss

      The experts we consulted don’t endorse this hack or even really think it works. “There is no scientific data to support this for weight loss,” says Dr Mir Ali, a bariatric surgeon. Angelone also says this really isn’t a thing. “There isn’t anything particularly magical about adding lemon juice to coffee that makes it a weight loss aid,” she says. “It doesn’t raise your metabolic rate to help burn calories faster.”

      Ali does note, though, that if you drink lemon coffee (which has very few calories) in place of a sugary or calorie-rich drink, it could potentially help simply because you’re ditching some extra calories. But having black coffee would achieve the same.

      Angelone agrees. “Most people drink sugar-ladened coffee drinks because they like the flavour in addition to needing a coffee or caffeine fix,” she says. “However, if adding lemon satisfies a need for flavoured coffee then it may help with weight loss because this beverage contains fewer calories.”

      As for those headache-curing claims made by lemon coffee TikTok devotees, there is some data to suggest that a certain level of caffeine could help with migraine headaches, but there’s nothing in there about lemon juice. It’s possible that there’s a link between coffee consumption and reduced depression, which some TikTokers also claim is a benefit of lemon coffee. But lemon juice isn’t included in that and the limited studies available are inconclusive for coffee alone too.

      Risks Of Drinking Lemon And Coffee For Weight Loss

      There are a few potential downsides to consider before you start squeezing lemon into your coffee. One is that it can be rough on your stomach.

      “People who are sensitive to acid might find that adding lemon to coffee increases reflux,” Angelone says. “But these people may also find just plain coffee too acidic.”

      All that lemon juice can also erode the enamel on your teeth if you have it consistently over time, Angelone says, leaving you with sensitivity and an increased risk of other dental issues.

      Finally, adding lemon to your coffee is a sure-fire way to mess with an otherwise enjoyable cup of coffee. If you actually like the taste of lemon in your coffee, more power to you. But just know that it’s unlikely to help you achieve the weight loss results you may be after.

      This article was first published in WomensHealthmag.com More

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      What Exactly Can You Drink While Intermittent Fasting Without Breaking Your Fast?

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      Intermittent fasting (IF), an eating style that’s typically paired with high-protein or keto diets, begs a lot of questions, especially if you’re new to it. You might be curious about what type of fasting schedule you should try, what the legit health benefits are, whether you’ll experience any side effects and what kind of weight-loss results you can expect. Another common question is whether you can have beverages, like coffee and water, during your fasting periods.

      What is intermittent fasting?

      Intermittent fasting works by allowing you to eat only in specific windows of time. It’s thought that by taking on this method, there are health perks. It might be anti-ageing and elevate energy levels. Added to that, there are thought to be weight loss gains to me made.

      There are various intermittent fasting schedules, each tailored to different body types and needs.

      Can you drink while intermittent fasting?

      The short answer is: It depends on the beverage and the type of IF diet you’re following. Different types of intermittent fasting, from dry fasting to the Warrior Diet, have different guidelines. But a good rule of thumb is to avoid any drinks that have any calories while you’re fasting, says dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet.

      Consuming any carbs, proteins, or fats when you’re trying to maintain a fasted state can negate the weight-loss benefits of intermittent fasting, she says. IF diets are also thought to lead to a reduction in insulin resistance and help control blood sugar, both of which can reduce your chances of becoming diabetic. These benefits can be quickly cancelled out if you consume too many liquid calories during a period of what should be a fasted state.

      Here’s what you should know about some of the most popular drinks you might *want* to consume while doing intermittent fasting and whether or not they’ll take you out of a fasted state.

      Coffee

      You can drink it black. Black coffee is calorie-free, so it’s fine to enjoy during the fasting phase. But adding in sugar, cream, or milk is best avoided. It can add calories to the drink that can take you out of a fasted state.

      “If you do want to flavour your coffee during a fast, experiment with calorie-free flavouring from a spice like cinnamon,” says Palinski-Wade. “Save the coffee add-ons for your non-fast windows of time.”

      Additionally, avoid having more than one cup, or switch to decaf, when you’re fasting. Excessive caffeine, especially on an empty stomach, may increase those jittery feelings which can often increase appetite and the desire to snack, she says.

      Tea

      Go for it. Just like coffee, tea is naturally calorie-free and fine to have during a fast, so long as it’s simply brewed tea that comes from tea bags, leaves, or flakes. Bottled ice tea is often heavily sweetened. So if you go that route, make sure you’re opting for one that is unsweetened and not loaded with added sugar and calories, says Palinski-Wade. Caloric add-ons such as honey, milk or cream should be reserved for non-fasting times, just like with coffee.

      “Since tea is naturally lower in caffeine than coffee, you can have a bit more during fasts, however, I would still recommend opting for decaf when possible,” she says.

      Water and soda water

      Drink up. Water is naturally calorie-free so there’s no need to restrict it, says Palinski-Wade. Water in general is a good idea to sip on during fasting times. It ensures hydration but also is a way to fill your stomach and prevent hunger.

      If you enjoy flavoured water, you can add in fruit wedges or a splash of lemon or lime juice (or a splash of another juice) as long as it is a true “splash” and doesn’t add more than a trivial amount of calories, says Palinski-Wade. Carbonated water can be treated in the same way as water, as long as it is naturally flavoured and calorie-free.

      Soft drinks

      Skip it. Palinski-Wade recommends staying away from soft drinks in general. That’s even if you’re not following a diet like intermittent fasting.

      Regular soft drinks are usually loaded with sugar and calories and offer no nutritional value, she says. There also isn’t enough data and research to say whether diet soft drinks are okay to drink during IF, but research suggests that consuming too many artificial sweeteners (as diet soft drinks tend to have) can increase cravings and appetite, as well as promote weight gain and the storage of fat.

      “Your best bet is to limit all soft drinks as much as possible and satisfy carbonation cravings with carbonated water,” she says.

      Alcohol

      Pass on it. Alcohol should never be consumed when in a fasting period, as its effects can be intensified when consumed on an empty stomach, says Palinski-Wade. Alcohol is also a source of calories, so drinking it would break your fast. It will also likely stimulate your appetite and lead to increased hunger and cravings.

      What about taking supplements during a fasting period?

      This depends on the fasting schedule you’re following. You should discuss any supplements with your doctor before beginning to take them, says Palinski-Wade. You could take your supplements during the eating hours (unless otherwise instructed by your doctor or dietitian). Most supplements like a multivitamin are better absorbed when taken with food.

      If you intermittently fast that involves fasting on specific days, like the 5:2 diet, you should still take a supplement. You still need to ensure you are meeting your nutrient needs each day. Palinski-Wade recommends taking a high-quality multivitamin daily when following any IF plan.

      “Generally, the small amount of calories found in a chewable/gummy/liquid vitamin would not offset a fast day,” she says. “But do discuss this with your doctor or dietitian first to make sure you can take your supplement on an empty stomach.”

      The bottom line: At the end of the day, you want to consume close to zero calories during fasting periods. By avoiding sweetened drinks and bottled iced tea, as well as caloric add-ons in your hot beverages, you can ensure you follow your IF plan correctly and successfully.

      This article was originally published on www.womenshealthmag.com More

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      I Used AI To Create An Eating Plan For Weight Loss – Here’s What Happened

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      Part of the world? Then AI is in your life, baby! From using it to unlock your phone to navigating with Google Maps, AI has transformed the technological space. And now, it’s coming for our lifestyles, too. With the advent of ChatGPT, an artificial intelligence language model that harnesses information on the internet and condenses it for users, people have been able to come up with myriad uses, from generating workout programmes to helping them with their dissertation (insert dubious emoji!). Now, a slew of AI eating plan programmes have become available, too. These free and paid-for services promise to personalise your input and help you reach your goals.  

      What are AI eating plans?

      An AI-powered meal plan generator works by harnessing the language and methods it’s learned to give you a meal plan that fits into your macro, calorie and other body goals. With just a few prompts and in seconds, models like these can spit out detailed information, including meal plans and eating guidelines. Naturally, I wondered if it would work for weight loss in a real way.

      Why did I opt for an AI eating plan?

      Simply put, I was looking to lose some weight and wanted to see if an AI eating plan would cut costs while still being as effective as an expert-led eating plan. Forgoing a qualified dietician had its own risks, I knew, since eating plans made by experts are tailor-made to your unique circumstances. Still, I was looking for quick guidance and something to anchor my eating habits to, without opting for take-out every other day when things got overwhelming. I turned to Meal Mate, a popular free AI eating plan tool that’s most recommended when searching for this kind of thing.

      The AI meal plan

      First, what you input into the chat box makes all the difference. When I told Meal Mate that I wanted to lose 1kg a week, it spat out a meal plan with snacks included. Without telling them any of that? I ended up having to choose from about three different meal plans from all the prompts. In the end, I opted for the eating plan with the fullest prompt: ‘I want to lose 20 kilos; make me an eating plan for 1200 calories a day.’ Wondering why my calories are so low? Check this article on losing weight when you’re short.

      The meals

      While each day’s meals were different, I still found it difficult to stick to each and every meal, since prep time was competing with my household chores, work and jetting off to my workouts daily. Still, I ate chicken salads, scrambled eggs for breakfast and stuck to most dinner guidelines, which ended up being a variation of protein with vegetables on the side.

      The downside

      Meal Mate’s meal plans didn’t specify portion sizes or any other kind of cooking guidelines. A meal noted “chicken salad” didn’t specify which greens to put into the salad, for example, nor the exact amount of chicken to prepare. Since I was using a calorie counting app to account for my goals, I measured out portions that would fit within my calorie goals for each meal. But had I not known to do this, I could have been left eating far more calories than I should have been eating.

      No feedback

      Unlike with a dietician, who you can refer back to when you’re struggling, AI meal plans are just there to spit out information, but won’t be able to give you feedback on what you’re eating and the challenges you might face. I had very busy days and opted to swap out one salad with a tuna sandwich, which was faster to prep. But I knew I wasn’t hitting micronutrient goals with the meal. To that end, I felt alone in my journey, unable to gain encouragement from a real-life person who could let me know what to do, or that my next meal could go better.

      The results

      Since I had to forgo takeout for a week and eat mostly vegetables and lean protein, I managed to lose about one kilogram on this meal plan! I was surprised: despite loosely sticking to each meal and following the guidelines the AI meal plan provided, I still saw results. More

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      ‘Nature’s Ozempic’: What Are The Benefits Of Berberine?

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      You may already take multivitamins.  And know how important certain vitamins and minerals (you know, like vitamin D, iron and zinc) are for your health. But once in a while, you may come across one whose health benefits you’re a little hazy on. One such buzzy supplement that’s been all over social media recently: berberine. It’s a botanical compound, recently dubbed “nature’s Ozempic” for its supposed weight loss benefits on TikTok.

      If you’re a little clueless when it comes to berberine’s health benefits (plus, what it even is and if it *actually* helps with weight loss), you are not alone.

      What is berberine?

      Basically, berberine is a plant-based compound that targets a protein involved in insulin resistance and blood sugar making. “Berberine is an alkaloid extracted from a specific group of plants,” explains Registered Dietitian Scott Keatley, the co-founder of Keatley Medical Nutrition Therapy. “This yellow substance is used by the plant to protect against predators and regulate growth.” Some well-known alkaloids are morphine, quinine and nicotine, he adds.

      Berberine may be able to help with high cholesterol, type 2 diabetes, polycystic ovarian syndrome (PCOS) and obesity. There’s a heavy emphasis on using the supplement to fight cardiovascular issues associated with those conditions, according to research. Berberine has “also been shown to moderately support weight-loss efforts,” notes dietitian Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics. It’s even used to dye fabrics too, thanks to its yellow colour. But given that this is a supplement and supplements are largely unregulated in SA, is berberine something you should try? Read on to see what nutrition experts have to say about this trendy supp.

      Meet the experts: Scott Keatley is a nutritionist and the co-founder of Keatley Medical Nutrition Therapy. Sonya Angelone is a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics. Deborah Cohen is an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University.

      What are the benefits of berberine?

      There are actually a lot. But some are better proven than others.

      It can help lower your blood sugar.

      Berberine is linked to lowering blood sugar. And there’s some research to suggest this actually works—in a few different ways. Berberine may decrease insulin resistance, help your body break down sugars inside your cells and slow the breakdown of carbs in your gut. It could even increase the number of good bacteria in your gut.

      An older study of 116 people with diabetes found that those who took one gram of berberine a day lowered their fasting blood sugar (i.e., their blood sugar after they fasted for a period of time) by 20 percent. It also helped lower their A1C, a common way blood sugar levels are tracked over time, by 12 percent, the researchers found. And berberine is an effective treatment for diabetes. It’s potentially even as good as popular drugs like metformin, a meta-analysis of 14 studies found. (An important caveat: Most of the studies included were small, so it’s tough to draw strong conclusions from the findings.)

      Overall, though, berberine “could benefit those with type 2 diabetes by lowering blood glucose and A1C levels,” says Deborah Cohen, an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University. It’s also “relatively low cost and does not show serious adverse effects,” she adds. But if you have type 2 diabetes, don’t stop taking your meds—always talk to your doctor first.

      It may help with weight loss.

      Here’s where the whole “nature’s Ozempic” piece comes into play. The supp is said to offer similar weight loss benefits to the viral semaglutide medication, Ozempic. Ozempic helps the pancreas release the right amount of insulin when your blood sugar is high. It also mimics a gastrointestinal hormone that aids in digestion. Yet, while some people may be using berberine as a weight-loss supplement, the data to support its efficacy is limited.

      One study of people with obesity had participants take 500 milligrams of berberine three times a day. The participants lost, on average, about two kilograms and 3.6 percent of their body fat. Another small study tracked people with metabolic syndrome for three months. They took 300 milligrams of berberine three times a day. The study participants went from being classified as obese to overweight and lost belly fat in the process.

      Both studies were small, so it’s difficult to say whether the benefit would be the same in a larger group of people.

      On the other hand, within the first week of using Ozempic people typically lose two to four kilograms of water weight. After a few months on a maximum dose, they lose about 15 percent of their body weight.

      It can lower cholesterol.

      Berberine could lower cholesterol, too. It does this by inhibiting an enzyme called PCSK9, which lets more LDL cholesterol (a.k.a., the “bad” kind) be removed from your blood, research has shown.

      One meta-analysis of 11 studies found that berberine can decrease total cholesterol. It can lower LDL cholesterol and raise HDL cholesterol, the “good” cholesterol.

      “Berberine appears to be an effective [fat]-lowering agent in those with high blood cholesterol levels,” Cohen says, noting that the supplement seems to be a “safe alternative” to statins, which are usually prescribed for high cholesterol.

      It may help with PCOS.

      There’s a lot of interest in berberine and PCOS because it may help with symptoms and complications of the condition. Berberine “showed greater differences in clinical, hormonal and [fat in blood] parameters” compared to metformin and myoinositol, a growth-promoting factor, one randomized study of women with PCOS found. As a result, berberine may have been able to reduce the risk of cardiovascular disease in those with PCOS.

      However, research has not found that berberine alone can help improve fertility in women with PCOS.

      Who should not take berberine?

      It’s a good idea to talk to your doctor before starting any new supplement, says registered dietitian Keri Gans. “Especially if you are pregnant or breastfeeding, or have high blood pressure or diabetes,” she says.

      You also want to check to see if berberine may interact with any medications you’re taking, Cohen says. “Anyone taking cyclosporine should not take berberine, as berberine can increase its effects and the side effects of this medication,” she says. “In addition, individuals who have hypoglycemia should avoid berberine.”

      Berberine can also cause diarrhoea, constipation and gas. For people with IBS, berberine might not work well, Cohen adds.

      What foods are high in berberine?

      You’re not going to get a dose of berberine by, say, biting into an apple. But it’s available in some plants. “Berberine can be found naturally in the stem, bark and roots of certain herbs like goldenseal, Oregon grape and tree turmeric,” Angelone says.

      If you want to try berberine, check in with your doctor first. “It is important for those considering a berberine supplement to inform their primary care provider and not to stop any prescribed medication unless directed,” Cohen says.

      After getting the okay, Gans recommends looking for a supplement that has third-party certification. That, she says, “helps to ensure that is on the ingredient list is actually in the bottle.”

      This article by Korin Miller was originally published on www.womenshealthmag.com. More

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      5 Ways To Switch Up Your Workout Routine To Lose More Weight

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      You’ve been working out a ton and are convinced this is going to be the week that the number on the scale is finally where you want it to be. And then… nope. Womp womp.

      Put away that sad trombone — with a few simple changes to your normal workout routine, you can finally start to see results. In fact, changing up your workout routine for weight loss is basically the secret sauce for making progress.

      “Your body adapts to your workout, so it’s important to tweak your normal routine so you continue to get the most out of it,” explains strength and conditioning specialist Noam Tamir. Here, some of his favourite ways to switch up your workout routine for weight loss.

      1. Warm Up (But Really Tho) For Weight Loss

      If you jump into your workout without prepping your body first, well, you’re a normal human being. But you won’t be able to perform as optimally (read: burn as many kilojoules), says Tamir — that’s why it’s crucial to begin with a good warm-up.

      “Start with a couple of mobility moves, like hip-opener drills, ankle drills, leg swings and neck nods,” recommends Tamir. “All of these will help get the synovial fluid — the fluid inside of your joints — moving, which will help with your mobility overall.”

      He also recommends paying some attention to your glutes, which are the biggest muscle in your body — and should be activated before any workout for max results. His activation moves of choice: single-leg bridges, lateral band walks and deadbugs. “If you do just a couple of these moves before you begin, your workout will be much more effective.”

      2. Work Interval Training Into Your Cardio Routine

      “Interval training helps you burn more kilojoules than you do when you’re exercising in a steady state,” explains Tamir. So if you’re a treadmill junkie, sprint for 30 seconds and then walk for 30 — and keep alternating that routine. Play with the incline to increase resistance, too, which will boost your weight loss. You can try a similar technique on a bike or an elliptical — basically while doing any form of cardio. “You’ll be working harder when you’re going faster, which will spike your heart rate, and ultimately help you get more from your workout overall,” says Tamir.

      3. Focus On Compound Movements

      Many of the machines at the gym target one specific muscle group, but if you’re focused on weight loss, your best bet for weight training is to opt for moves that use multiple muscle groups at once. “An example of this would be a squat versus a leg-extension machine,” explains Tamir. “You’re using more muscles overall, which ultimately means you’ll end up burning more kilojoules.” Look to free weights, which challenge your balance and fire up more muscle, so you’ll work harder.

      4. Lift More Weight

      Because — you guessed it — you’ll end up burning more kilojoules.“For your upper body, try increasing the weight you’re using by five to 10 percent each week,” says Tamir. “And for your lower body, increase the weight by 10 to 15 percent each week.”

      So if you’re lifting five kilos, try increasing the weight by about half a kilo for your upper body, and about one kilogram for your lower body (depending on the weights you have; it doesn’t have to be exact).

      And if you currently do only bodyweight stuff, start using weights. “The key is to choose a weight where you’ll still be able to do your moves with clean form.” (Because going too big and getting injured definitely won’t help you get in better shape.)

      5. Refuel And Rehydrate

      “If you don’t do this, your body won’t get the optimal muscle gain from your workout, which will limit the amount of kilojoules you burn in the long run,” says Tami. In addition to drinking lots of water, he recommends having protein post-workout — something like chocolate milk is great.

      This article was originally published on www.womenshealmag.com More